From Sitting To Active – Transforming Workplace Fitness In The Digital Age
- Jan 2, 2024
- 5 min read
Written by: Vivien Hudson, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Savvy workplaces recognize the importance of workplace well-being. Research led by Gallup over the years has indicated that wellbeing is critical to organizational success. In years gone by, work provided the opportunity for movement and physical fitness. Today’s work world often means being stationary at a computer or workstation for extended periods of time.
Fitness is now something employees need to find time for outside of work. With the pressures of work and life commitments already at a high for many, finding added opportunity to exercise is a challenge that many aren’t certain how to navigate.
Workplaces may think it is not their responsibility to encourage physical activity because how does that impact the bottom line? Well, it turns out it does. Spiraling health insurance costs are impacting the books of many companies. With the CDC citing 75% of diseases as preventable, it seems it is in a company’s best interests to care for employee health. Furthermore, studies have shown that employee wellness programs reduce absenteeism, attrition, improve engagement, community, and productivity.
What can workplaces offer to help counteract the challenges of a sedentary workforce?
Challenge 1: Sedentary lifestyles
With the rise in desk jobs and technology-based work, many employees aren’t using the muscle they once did. Prolonged sitting creates a range of issues from musculoskeletal to cardiovascular. Also, when people sit for long periods of time, blood flow to their brain slows and reduces optimized thinking. Some of my best ideas come when I am out on a walk or on my treadmill.
Things to try:
Schedule short breaks every hour to get up and move. These could include doing a few stationary squats, lunges or stretches. This can be taken a step further and become an expected part of the company culture, where several times a day, a movement break is incorporated.
Use a standing desk. You may not have to go to large added expenses. I use a large plastic tub that I sit my keyboard and mouse on from time to time to create a standing set up which is especially great for added focus as well as energy when I am facilitating.
Add in opportunities to walk such as parking further away, taking stairs whenever possible and doing walking meetings. Some businesses are beautifying stairwells with art as an encouragement to have more people take the stairs.
Challenge 2. Insufficient time
Work schedules, family time and winter hours can make it hard to find enough daylight hours and time to get outside. In many situations, both parents work, so deciding when and who gets to exercise is a conversation many couples could have but often don’t.
Things to try:
Encourage incorporating short bursts of activity through the day. This may be easier for remote workers who can do a quick set of push-ups, or five-to-ten-minute walks interspersed through the day. Physical workplaces can help normalize physical activity in the office for those who want to stretch or lift a few weights during the day. To get employees off to a good start, encourage them to put their sneakers on before they start their workday.
Offer education along with the opportunity to get more employees involved and active. For example, high intensity workouts offer more bang for the time investment creating efficiency. Compound weight exercises such as squats while curling dumb bells are also a way to be more time efficient. The most important thing is to create consistency. No day needs to be perfect. Doing something is better than nothing – even 10 minutes most days creates results over time. Also, the more employees show up, the more they will want to show up! Share the knowledge and role model these behaviors and you will see change happen.
Challenge 3. Lack of motivation
Maintaining motivation for fitness at work can be a struggle. With deadlines, competing priorities and exhaustion, adding exercise is one more thing for employees to think about.
Things to try:
Creating a community of encouragement and support can go a long way to helping with motivation. People enjoy being a part of something bigger. Ensure your workplace talks about being active and encourages people to build activity in their day.
Have employees make workout buddies to help create accountability and to add a social element to workout time. Remote workers can coordinate going on a walking lunch break together or use a collaborative fitness app such as Peloton, a Fitbit, Apple Watch or Strava to watch each other’s activity.
Companies must encourage wellness activities and integrate this into the company culture. Doing so can become an attractive part of the hiring process.
Challenge 4: Lack of facilities
Many workplaces lack facilities to have a dedicated fitness space and some people may not feel comfortable using a space next to some of their more fit or trim colleagues.
Things to try:
Integrate simple in office activities that can be done at a desk including desk pushups, wall squats and chair yoga. Encourage employees to go outdoors at break times for a short walk or run. Work with people who are on staff who have some knowledge of fitness to encourage creating a running group or short office workout plan.
Have a simple wellness tip go out each day. Drink more water, stretch at 10 am, move your trash can away from your desk today, do 10 jumping jacks. The list of ideas can be endless, and people can get creative!
These changes are best when they come from leadership initiatives and are supported by managers. Incorporating small changes into a workday can make employees feel much better not only in health and fitness but in engagement and productivity also. Consistency is key. Doing something is always better than doing nothing, even if it’s a few minutes here and there.
If you aren’t certain where to start with a workplace wellness program, let’s chat!
Vivien Hudson, Executive Contributor Brainz Magazine
Vivien Hudson is a reformed pharmacist who went through her own journey of discovery when she trained as a life coach, moved hemispheres, and achieved her Masters in Business Adversity. This training enlightened her to how much change we can affect in our lives by understanding stress, the stories we tell ourselves, and how we show up in our bodies. Self-awareness, finding purpose, and living authentically are at the heart of effective change and leadership. Vivien combines her experience in health and wellbeing, business ownership, and the challenges she has faced in her own life to bring depth and diversity to her work She is trained as a life and performance ontological coach, brain fitness practitioner, on purpose presenter, speaker, and corporate trainer. Her purpose is instilling courage to help those she touches live a life well-lived.
